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Clarity and Business Coach | Jennifer Lam

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Happy Valentine’s Day!

HOLIDAYS, MINDSET & COACHING, WELLNESS

Reading Time: 2 minutes

I know many people have mixed feelings when it comes to the “day of love”. But Valentine’s Day for me has become an opportunity to celebrate any kind of relationship in your life, be it romantic, family, friends, and even the one with yourself. Given the surge of “GALentine’s” and “PALentines”, we’re acknowledging this more and more.

The people in our lives are a key aspect to happiness. As I reflect back on some of my relationships I feel fortunate for the lessons I have learned along the way.  Yes, even the heartbreaks – cue “Ariana Grande’s, “Thank you, next”! 

So, in the spirit of Valentine’s, here are a few lessons I’ve learned over the past few years.

1) Romantic Relationships. As a women who is single in her mid 30s (a “touchy” topic), a lasting romantic relationship has been the most elusive.  The confusion, disappointment, unanswered questions can be at times, crippling.  As an optimist and eternal learner, I’ve always looked for the lesson.  When it’s not so obvious, that’s when I find myself having to learn to let go and trust it will show up.  Sure enough, some have hit me a year later and some, I still have no idea.

But, aside from the “every heartbreak makes us stronger”, I’m truly grateful for the learnings.  What I’ve been able to distinguish are the parts I desire from a partner that are actually important and the kind of person I want to be for him and for this world.  That clarity has passed onto all my relationships and has allowed me to build deeper, stronger bonds with existing ones and to move on from romantic interests, a little more easily. 

2) Self Awareness. I love this piece. What does it have to do with relationships? It is both the root of soo many problems and the solution.  There are times where people who I thought would always be my biggest cheerleaders gave harsh and hurtful opinions.  Through self-awareness I have learned to distinguish “fact” from “fiction” and decide how much weight their opinion will actually have.  It has allowed me to move beyond the words and recognize the source of their opinions come from a space of love, and at times, fear. So, whether it is to move half way across the world and they want you to stay. Or you know you need to make a career move and they think it’s illogical, coaching others (and myself) through the pain and confusion by tapping into the true source of the problem has maintained peace and understanding and therefore, maintaining love and appreciation in the relationship.  

3) The most important relationship is the one with yourself. This is not new, but I reinforce it because let’s face it, we are our worst critic and most of us need a “be kind to yourself” reminder on our bathroom wall.   In the past I have psyched myself out of my sadness/anger/disappointment. Recently, I’ve allowed myself to experience and be present with my emotions, bringing a new level of liberation and strength. There’s no question we give ourselves permission to feel joy but we punish ourselves and apologize for anything that is not happy and positive. Giving yourself PERMISSION to experience it all GIVES you POWER, not take it away.  

So with that, may Valentine’s Day be a reminder to look for the lessons, to understand the source of others opinions, to love yourself first, and always be a day to celebrate every relationship.

Holiday Stress and Anxiety? Here are 5 Things You Can Do!

HOLIDAYS, MINDSET & COACHING, SELF CARE, WELLNESS

Reading Time: 3 minutes

Happy Holidays! Or is it happy? For some, it’s a time of stress, anxiety and overwhelm. This year without a doubt, looks a little different than most. So if you’re feeling like you need a little extra support to get through the holidays, first know that you’re not alone, and second, check out these 5 quick easy tips to help you manage stress and anxiety over the holidays. 

1. Get Active. Winter is a particularly sluggish time of the year and getting your sweat on might be the last thing on your mind. At least 30 minutes of exercise will release endorphins, your body’s natural stress and anxiety reducing hormone.  Even movements that are considered slower, like yoga or stretching count. Or strapping on some winter boots and going for a walk. Better yet, get some friends over Facetime and Zoom (lockdown considering) and get on a scheduled livestream to cheer each other on.

2. Bring on the Funnies. Double dip into couch potato vibes by watching something funny and let your body’s natural chemical reactions reduce stress hormones (cortisol, epinephrine, adrenaline) and trigger the brain’s reward and pleasure centers with “feel good” neurotransmitters: dopamine, serotonin and endorphins! Laughter truly is the best medicine to quashing winter blues and holiday stress. 

3. Temper down on the booze. This is a particularly festive time of year where varying liquids of gold to deep burgundy, bubblies along with festive smells of spice get consumed. I am just as guilty when it comes to a glass or too many of wine, or putting a little too much spirit in my spirit! During this time of merriment, alcohol can suppress your immune system, trigger anxiety and disrupt your sleep. So the best way to manage this?  Alternate a glass of water for every alcoholic drink and if you happen to be around people, keep your alcoholic beverage half full so no one is too eager to “top it up”.

4. Balance out the meal. We eat a lot of carb and protein in the winter months as our bodies naturally try to “fatten up”.  Large servings of mashed potatoes, turkey and ham are hard to resist! But choosing more veggies to balance out the meal will help you curb those sugar highs and crashes that carbs give you.  Your body will thank you for the more balanced nutritional intake and overall you will feel better.  If this disappoints your salivating mouth during a holiday feasting, think of it less of a limitation – fill your plate with balanced options before going for seconds, so you get full first before you can indulge some more.

5. Slow down. These darker more dreary days calls for more quiet time and reflection. Do things like, take a bath (with some candlelight for some mood setting vibes). No bathtub? No problem,  a footsoak can be just as beneficial. The intent is to trigger your body to eliminate tension and anxiety. At least 15 – 20 min to bring on the restorative qualities. Once you start, you won’t want to stop!

Journal, write down your thoughts, frustrations, woes from the past year that has sure been a curveball for so many of us. Studies have proven journaling to be an incredible stress management tool as well as a memory and mood booster. Try it first thing in the morning or as part of your bedtime routine.

Still groaning at the thought of all this time out? You’re stressed for time after all. Well, 5 minutes then, of straight up breathing or meditation. Add a reminder and timer on your phone and do this when you wake up, in the middle of the day or just before bed. Breathing and meditating calms the nervous system. Easiest way to start is with something called “box breathing” – 4 secs each inhale, hold, exhale, hold… and repeat. 

These 5 steps are meant to be easy! Add as many of these into your routine or just one. One actionable is all it takes to reduce stress and anxiety. Save this graphic as a quick reminder! 

To a less stressful and anxiety filled holiday! 

I want to hear your thoughts! Did you try any of these? What results did you get? Comment below!

12 Ways to Express Kindness for World Kindness Day

MINDSET & COACHING, WELLNESS

Reading Time: 3 minutes

It’s also World Kindness Day!  In today’s current state, it seems like no better time to be practicing kindness as much as possible. So let today simply be an EXTRA reminder to practice small acts of kindness – starting from yourself and your relationships, to your community and beyond. 

Why bother? Well, research shows that altruistic behaviours are not only felt positively by the receiver, but that those giving will also experience pleasure responses in our brain. It’s a Win-Win!

So, here are 12 simple acts of kindness you can do right away or any day! 

Be Kind To Yourself

It starts with you! And though for some this is obvious, there are definitely those out there that need this reminder! Martyrs, am I right?!

1. Be Kind To Yourself. What is something simple you can do that fills you up? Take an extra long tea break. Opt to spend some quiet time to yourself, or spend an extra 15 min to connect with an old friend.

2. Get Moving. Whether this is going for a walk, or playing some tennis with a friend, push a bit harder and sweat a little! You’ll be rewarded with an endorphin kick!

3. Get Extra Rest. Self care has been tossed around even more lately. Sometimes as simple as giving yourself a good nights rest is the best form of self care. Head to bed a little earlier than usual or review the conditions of your bedroom to ensure you have optimum rest. 

Be Kind In Your Relationships

4. Express gratitude. To your partner, family member or friend. Or do something nice for them. Saying “I appreciate you” or picking up on a chore can be a simple way to make the other person happy. If you know their love language, make sure it speaks to them! 

5. Connect or check in with a relative. Visiting may be challenging this time around, but that doesn’t stop us from picking up the phone! I’m sure that call to someone who you haven’t spoken to in awhile will light up their day!

6. Treat someone. From picking up their favourite chocolate bar, to taking someone out for a meal. Whatever fits your budget or occasion!

Be Kind In Your Community

7. Share your baking/cooking. Sourdough bread, cookies, pasta… we’ve been seeing a surge in home cooking and baking. Why not share some of your goodies with a neighbour? I’m sure this will be a nice change from their usual go to items!

8. Practice respect. Sometimes your actions are about what’s best for the other person, and not yourself. You’d go out of your way to give a friend a hand at least once in awhile, right? Well, in pandemic times, wearing a mask (even if you don’t want to), is also showing kindness to a stranger.  Since it’s hard to know if you’ve been exposed or not, protect a stranger who might be going home to a vulnerable family member.  

9. Buy local and pick up. Support a local small business and if the options available, do curbside pickup. It’s a tough time for many right now and though food delivery for example, is very convenient, help a business earn a bit more by not paying the fees they’d owe to delivery services.

Be Kind To Your Planet

10. Second guess something you’re about to throw out or replace. Can it be used for a different purpose? Can it be fixed? Or even sell it if you really don’t think you will have a need for it. Someone’s garbage is another’s treasure! The target is to take one step closer to reaching a circular economy instead of straight to the recycle bin.

11. Turn off your lights and conserve energy. Simple and straightforward. Swapping old bulbs for LED energy saving bulbs is also a good one here!

12. Purchase Green. If you’re about to make some new purchases on something, do a little extra research and opt for the one that is better for the planet. Nowadays, most of us have a search engine in our pocket. (Be cautious of green washing, but if that itself overwhelms you, don’t stress about it right now). 

Writing this alone brings a big smile to my face as I brainstorm all the little acts of kindness that one can do. I hope taking action today or any day, makes you smile and may it lead to the only thing we want to be contagious, smiles and laughter.  Happy World Kindness Day! 

What is 2020 Trying to Tell Us?

MINDSET & COACHING, WELLNESS

Reading Time: 3 minutes

As we reflect back on 2020, it has been an “unprecedented” amount of “unprecedented” moments. 

We rolled into 2020 thinking this is it, this is the start of a brand new decade, another round of the “roaring twenties”.  This is my year!!! As if the culmination of wins and failures of the past decade were suddenly going to roll out to this milestone year of success.  Sound familiar?

One thing for certain, 2020 has required us to pause, slow down. It gave us a chance to “focus on you” and “reflect on what’s most important”. Of the many lessons from this past year, those themes ran strong.  

So if “Pause and Reflect” is the message of 2020, then how can we take those learning moments and move forward? Well, to maximize the benefit, here are 5 steps to apply to those learning moments so you can turn them into positive action.

First, AWARENESS. It all stems from awareness – awareness of who you are, your circumstance, your true desires, and how these impact your choices and decisions. 

Second, ASSESS. Where ARE you at right now, how did you get here? What in your life worked and didn’t work for you that led you to this very point? What brought you JOY this year?

Third, ACCEPT. We all make mistakes, but have you forgiven yourself or others for them? Are you holding onto pieces of your past or what should have, could have or would have been? This was “supposed” to be my breakout year? Let it go. Embrace your present moment and release your past.

Fourth, VISUALIZE. Create your future. What is it you truly want, not what your friends on Instagram have, but what you and your heart want. If it’s to earn a load of money, then figure out what that number is for you, not an arbitrary “millionaire” status.

And finally, the fifth step, take ALIGNED ACTION. Taking action is one thing, taking ALIGNED action is taking it up a notch! This is you, on purpose, with intention, moving towards what matters most to you.  Now that you  have had time to pause and reflect, what do these moments mean and how can you make shifts or pivots to take your next steps forward with intentional and aligned action? 

And as a bonus, CELEBRATE! Celebrate little wins and accomplishments. Celebrate those moments where you can’t stop laughing. Celebrate your scars and your journey. 

2021 isn’t going to magically make 2020 disappear into the past and become a magical switch back to normal. But we can take the challenges, the uprisings, the experiences of the year and make sense of it for our own life. Building on challenges are what helps us grow. 

The intention of these steps is to take what you’ve learned from the year and bring it back to you and what matters most. It is a return to your core, and in this centered space we find the capacity to grow with clarity.  We find enough kindness to understand opposing views that is increasingly dividing our nations and the grace to accept those differences. We find the patience and resilience to weather the continued storm and the strength to call on support if we need it. 

Though we cannot embrace and hug each other as freely and simply as we have in the past (for the time being), we do have the ability to communicate, to balance anxiety with calm, and to find those moments that have brought us joy and laughter and to create more of it for ourselves.

Happy New Year! May the learnings of 2020 be stepping stones towards your goals and dreams.

Remedies for the Election Day Blues

MINDSET & COACHING, SELF CARE, WELLNESS

Reading Time: 2 minutes

It’s election day today, and many of my fellow American neighbours are no doubt, feeling a little anxious. In fact, I think the whole world is holding their breath. 

I typically write and re-write my posts before they go live, but as today IS election day and it is not quite over, I wanted to first and foremost, remind you that if you’re feeling anxious about the results, then know that you’re not alone. 

At first this morning, I thought, “I can’t wait for this day to be over”. The campaign and American news has been like a really bad tv show has come to life. Am I right?! 

Now that I’ve taken a moment from the busy day, I’m reminded about the day after election day 4 years ago and how important it is to take care of yourself this week, and to reach out to friends and family who may need a little extra support.

Why? Because 4 years ago, I remember the day after election day, the shock, and the fear that came after.  First thing in my early morning yoga class that day, the teacher acknowledged the dark cloud that was looming over the room and we practiced into a space of kindness and compassion. We all desperately needed it.

The rest of the day was much of the same. At the time I was working with a diverse group, and not a single person could stay focused.  So instead, much of the day was a time-out to share thoughts and concerns of the results. I heard fears being vocalized by visible minorities, fear of racial attacks, of the inability to travel and visit family and friends, and fear for their safety. It still surprises me that our modern society is still, well, backwards.

The Canadian immigration site had a historic crash (from an overload of searches from the US), and pop up businesses connecting Americans and Canadians spiked. Including matchmaking sites that would allow for easier immigration. It was both comical and rather tragic!

Yet here we are, 4 years later, in an unprecedented time in an unprecedented year.  Humans have shown how adaptable we can be, how resilient we can be, and how when needed, we will rise to the occasion. 

If we have learned anything from 4 years ago, and from this tumultuous year, is that when faced with a challenge, we have a choice. A choice to act from a space of love and compassion, or fear and hatred. 

Which one do you think strengthens our resiliency and our ability to adapt? What power gives us the ability to rise to the occasion? 

2020 has certainly shown us that we have A LOT to work on. Whatever the results from today’s polls, can we all CHOOSE to act from a space of love and compassion, together? 

Coming back to just you, if today and this week you’re feeling anxious, then know that you’re not alone, and it’s OK to take a time out. And if you need a little support, below are some self care tips for you.  

Pandemic Pandemonium?

MINDSET & COACHING, WELLNESS

Reading Time: 4 minutes

From Overwhelm to Calm During the Corona Virus Outbreak

Portrait of young asian female designer looking at her smartphone while working in comfortable workspace

The “end” is near! Is anyone else wondering where the time has gone? 

It’s official, here in BC, Canada we are gearing up for CoVid measures to relax. Hurray!

It’s hard to believe 2 months ago, what started out feeling like utter chaos, confusion, and panic has shifted and become a new normal.  Over these past few weeks I have ventured out of my home very little, but the change in air and the interactions from mid March til now are strikingly different.  No longer are we awkwardly trying to figure out how to bypass another safely, we just do. We naturally stand in a queue for groceries (or liquor?).  We swiftly step out of the way in order to share pathways and we ensure we don’t “crowd” each others space in the parks.

Despite this being a time of crisis, it is inspiring to watch and experience the power of both the human spirit and how adaptable we can be. 

It is without a doubt, heartbreaking to hear the stories of hardship and struggle, to see stores boarded up, and favorite spots announce their permanent closures.

While I recognize the varying level of challenges we are facing (and continue to face), could we not still say that there is a silver lining?

Prior to the Corona outbreak, we were in a constant space of “busy”, and now we have been forced to slow down. Where we were lacking support, community has stepped up. Where we were losing connection with friends and family, we have made the effort to reach out more and more via online platforms.  Where skies were heavily polluted, there has been a moment of clearing.  Where we have built towns and cities, animals now venture out to the quiet streets (and eat our foliage! Haha). 

One rising concern however, is that we ARE online more than ever, and with it the rise of  “comparison-itis”.  What we were first seeing as encouragement to use this time “wisely”, has become more overwhelming for some.  

If you’re feeling this pressure of not having picked up a new language or instrument, of showing off your culinary prowess or knitting game, then know that it is OK! What matters most is connecting to yourself and recognizing what YOU need, and not what everyone else is doing. 

So let’s pause… how exactly do you know what YOU need during self isolation and as you surface from this coronavirus emergency? Is it more Rest? Inquiry/Learning? Creativity? Or Stillness?

Below are 5 questions to take you from feeling overwhelm and comparison-itis to calm and clarity as you connect with what is right for you. Plan for 20min or more, but don’t overthink it!

These questions are designed to connect you to YOUR Needs during this Emergency and as we surface.

But before you begin, I made a this into a worksheet cause visual is soo much easier! Download option below!

Question 1: How are you feeling right now with the current situation?

To spark some ideas:

  • Heeelp! I can’t think, see left from right, I feel like an absolute mess!
  • I feel great!! Loving this extra time!
  • Let’s doooo this!! Kick CoVid in the butt!

Question 2: What actions can you do to support you in this moment?

To spark some ideas:

  • Listen to your gut, but perhaps just breathe! 5 minutes of meditation/quiet first thing in the morning. Sit down and journal 20 min a day. Write my top 3 things (and 3 things only) I want to complete for the day.
  • Time to get productive (read, finish the things on my to-do list categorized “other”, learn a language, pick up an online course). Recharge (add in more self-care routines, quality “video” calls with friends/family, read, try out a new hobby) 
  • Daily 3 – 5 to-do’s, amping up my workouts from this to that, time to become the next masterchef! 

Question 3: How do you most want to feel on the other side of this coronavirus emergency? Who is the person you want to show up?

To spark some ideas:

  • More Rested and not overwhelmed by life
  • Recharged from my regular routine
  • Healthy and strong, like my former self
  • To have a new (idea) for a business

Question 4: What actions can you do to support you towards that desired outcome?

To spark some ideas:

  • Meditate for 5 min a day
  • Read a book
  • Exercise for 20 min, 4x a week
  • Tidy up my pantry
  • Get 8 hours of sleep

Question 5: Take inventory of the themes that are showing up.

Let’s review! The info is in the data. Are your action steps from Question 4 matching up to your answers from Question 2? If yes, great! If not, focus on the actions you need for yourself now (in Questions 2) and give yourself permission to do just that. Once you’re ready, then move onto the desire feeling and actions from Question 4.  

If you haven’t already, get the handy worksheet!

That’s it! Stay focused on these answers and come back to them anytime you feel a sense of comparison-itis creeping up on you.  It doesn’t matter what everyone else is doing (no matter how sexy or appealing it looks), what matters is how you need to come out of this “season of change”.  Imagine being fully rested and recharged.  The energy you gain will help supercharge you forward. What is truly important during this unprecedented “pandemic period” is that we all stay connected, not only with each other, but also with ourselves. Stay healthy my friend!

So much love to you! 

What did you think? I’d love to hear your discoveries, actions and questions! Leave them in the comments below!

 

May the “Force” be with You!

MINDSET & COACHING, WELLNESS

Reading Time: 2 minutes

It’s May the 4th, “May the Force be with you!”, an unofficial Star Wars Day!! Really, who doesn’t love Star Wars?!  Well, I’d been thinking recently about this concept of “The Force” so what better day to write about it?

Do you remember when you asked someone, “How are you doing” (Or for my UK friends, “Are you Alright?”), the default answer was, “Good”?  Have you noticed these past several years the default has switched to “busy”?

Busy. There is much to be said about slowing down during regular times but with a global pandemic at our door, we are forced to slow down.

There’s no choice now, with the exception of our frontline workers and essential service providers (bless you <3). No one is left un-impacted by this global crisis.

At first, we took to doing a lot of tidying and clean up of our home, perhaps an increase in Netflix watching…and now? 

We are so fortunate in the age of technology that self isolation/protecting our health has been manageable thanks to the ability to connect digitally.

How amazing has it been to see heartwarming stories of community support, to connect with friends and family that you usually “don’t have time for”, and to take moments of reflection on the things we had once taken for granted? Even our world is healing – mother nature has had more glimpses of fresh air, our animals are venturing out and exploring what was once their territory. The world is healing among the sadness of our losses.

I cannot help but think that there is some un-seeable Force, commanding us to slow down, to rethink the direction we have been heading, and to reconnect with fellow humans and the planet.  It has given us a chance to look at what is truly a priority in our lives.  Unfortunately it has taken a global pandemic to stop us in our tracks.  But this is how it is, and now we ask, what’s next?

As this becomes our new norm, I encourage this “Force” to continue into the next chapter of this crisis with 3 questions to support you:

  1. What is one thing you have always wanted to do (for yourself)?
  2. Who are the 5 key people in your life that you want to build or maintain a better relationship with?
  3. What is one habit you can create to find reflection and connection within or with mother nature?

As we cross over 7 weeks since the announcement of a global crisis, I am in AWE of the human spirit, our strength and resilience, and the acts of kindness the world over.

What thoughts does this bring up for you? Comment below or share your answers to the questions above! I would love to hear from you!

The 10 foot Commute (Part 3)

BUSINESS & ENTREPRENEURSHIP, PRODUCTIVITY

Reading Time: 3 minutes

How to Make Working

From Home, Work!

Part 3 is here!! I have a few more tips for you, some admittedly seem a bit silly, but hey, whatever works!!!

1. Walk to work if you have to. Yes, I literally mean get dressed, walk out the door, take a loop around the block (or farther), and “go to work“ (in your home).  I have moments where I just can’t get settled, so during these spells I “walk to work”.  It’s not something I do every day but it’s an extra step to help me get settled into a work mindset.  

2. Create an alter ego.  I am bringing the adult version of make believe back!!! When we go to work, we show up as our workselves.  So who are you at work? Identify some key traits and perhaps give your workself a new name. Look at Beyoncé, she created “Sasha Fierce” as her on stage name for that exact reason. There’s a chemical reaction in the brain that happens when you “step into your alter ego”.  This doesn’t mean we are fake, but how you show up at work is usually different than when we are with our besties, partners or alone.  

3. Have a “token”.  A token is a physical item that you have/hold/wear, that means something.  It signifies a transformation into your work mode. If you have an alter ego, then it’s a transformation into your alter ego. This could look like a name badge, a work pin, a ring, a handkerchief, or in my case, a pair of glasses. I have a very specific pair of red rimmed glasses that I wear when I work (that double as blue light blocking!) I call them my superwomen glasses, because I believe in the work I do is transformative and in some ways, lifesaving.  So think Clark Kent and Superman, except the other way around! Ok, I’ve just admitted my super cheesy tactic but I swear it works!  (As a little side note, I’m naturally pretty wound up in the evenings so I initially got blue light blocking glasses because of all the work that I do on screens. But I have a second pair in a different colour that is strictly for leisure.  I NEVER use my red glasses if I’m watching say… Netflix.)

Ok, so a couple more “not as fun” tips.

4. Tools.  Trackers and timers are lifesavers for me. I touched on timers briefly in Part 2. I use a pomodoro timer to help me take more breaks so I can work longer throughout the day instead of burning out within a few hours. Screen trackers give me a sense of how I’m spending my time and how much of it was spent in what areas. Reviewing data gives you insight into your productivity and how you can make changes if need be.  You can also block websites during your designated focus periods to prevent you from “going down the rabbit hole”.  The one I use is called Rescue Time.

And lastly,

5. Keep home activities during home time and work activities “at work”. We love multi-tasking and pride ourselves on it. But it’s been proven that switching tasks frequently loses productivity.  This is not the time to do laundry whenever you want, not at least, until you’ve seriously mastered working from home.  

Now that you’re no longer commuting, use the extra time you have that you would normally have for a commute to either add in a few things you’ve always had on a bucket list but didn’t have enough time. Things like, learn a new language, or work out more, or if you’re that eager to get to your laundry, then do it then! 

One more thing, Be Kind to Yourself.

This seems obvious but it’s probably the hardest thing to do, especially now as we experience uncertain times.   We have had an entire lifetime that groomed us to “go to school” and “go to work”.  The productivity and results on a day to day basis may look very different at first.  Your environment and the focus you get is completely new. You will either embrace it, love it and totally adapt to it, or you will struggle with it.  Give yourself time and don’t beat yourself up.  I really encourage breaks as I had outlined in the rules in Part 1. Our productivity typically goes up when we are working from home because there are less distractions, which also means faster burnout if you don’t give yourself those mental breaks.  Know that you might actually be producing more in a shorter timespan. So if you’re confused about why you’re feeling extra tired at the end of the day, that is a key culprit.

With so much love and gratitude during these times.

Do you have questions? Do you think I missed something? Do you have an alter ego or a token? I’d love to hear about them! Comment below!

The 10 foot Commute (Part 2)

BUSINESS & ENTREPRENEURSHIP, PRODUCTIVITY

Reading Time: 3 minutes

How to Make Working

From Home, Work!

Yesterday we talked about SPACE, the rules to prepping your mind for working from home. Today I’m highlighting my favourite tips that help me stay “in the zone of focus”. 

1. Keep your morning routine. What do you usually do to settle in? Do you make a coffee/tea in the communal kitchen?  Pick up breakfast on the go and eat it at work? Keep doing that, the only difference is you’re making it in your kitchen.

2. Background noise. If you are use to working in an open concept office or have the chatter and sounds of just being in an office, background noise can help simulate something similar.  The sudden quiet can be a bit unnerving for some so turning on some music or the tv.  Spotify has a great selection of “focus” playlists that I love. If you use the tv, avoid the news during this time and put on something that won’t want to make you stop and watch. (Reruns of something you’ve already seen is a great option). 

3. Take micro breaks.  Without the distractions of coworkers, we actually get deeper focus for longer spurts of time.  You’re using a lot of your brain and without anything to distract you it’s easier to keep your head down without a break.  This is the fastest way to a daily burnout, so give your brain little resting periods. I use a pomodoro timer that gives me a 5 min break every 30 min and a longer one after 2 hours.  (The exact one I use is called Be Focused)

4. Take your full lunch break.  It’s easy to sink right back into work once having your lunch but if you usually have an hour, take it. Perhaps now you have time to make lunch from scratch, just remember to keep to the rules! (See Yesterday’s Post)

5. Switch it up.  Just as background noise is important, so is matching the mood and tempo you are in. Our bodies have natural highs and lows and without the usual social interactions we get, these swings in tempo can be difficult to manage.  So if you feel a bit of a dip in energy, work on a task that doesn’t require your full attention and put on a more upbeat playlist. You’ll continue to be productive while matching your natural rhythm.  

If you have flexibility in your schedule, then these dips are when I go out to run a couple errands, have a quick catch up with friends who are available, or if I’m seriously crashing then a 20 min power nap is in order.  I make up for the time in the evening after dinner (I have no kids) or on the weekends.  Flexibility simply means choice, there’s still structure but you have the option to shift things around to best suit you when  you can be more focused and productive. 

While these tips are meant for anyone at any time, it’s hard to ignore that at the time of this going live, we’re living through uncertain times. At the moment I’ve adjusted my schedule where I’m no longer running errands or seeing friends during my dips, and instead taking those naps or quiet time/meditation to settle the mind.  Admittedly, even for someone use to working from home, self isolation has been challenging.  To carry me through I’ve stepped up my mindful practice to keep my grounded amongst the floating anxious energy.  

I hope these tips are helping as I truly want to thank you for staying home during this pandemic because we all have a loved one. So while this transition for most happened suddenly, keep to your routines and stay connected (digitally). 

Do you already do these? What is your favourite tip? Comment below!

Part 3 tomorrow! Can’t wait to share some of my more silly tips with you!

The 10 foot Commute (Part 1)

BUSINESS & ENTREPRENEURSHIP, PRODUCTIVITY

Reading Time: 3 minutes

How to Make Working

From Home, Work!

The past week and a half has had some sudden and drastic changes. Adjustments so quick, we’re still adjusting. Amongst this, the sudden transition from going to work, to working from home.  Since it’s new for a lot of people, I created a 3 part “work from home” series to help those that might find this sudden change more challenging than expected. 

Working from home sounds sexy and appealing at first, so when the order from Provincial health came through, you may have jumped for joy! But it’s been a week and now that you’ve tried it, you realize it’s not as simple as it sounds! For the better part of the past 12 years, I have been working from home and it took me a good few years before finding a groove that truly worked for me.  I’m taking this opportunity to share with you how I find work from home balance.

The biggest challenge in working from home is the mental separation of “home” activities and “work” activities that disrupt our focus. This is especially challenging if you live in an apartment.  So how do we manage this?  

First part 1 covers the 5 rules, then part 2 and 3 will highlight my tips for making working from home simple and sustainable. 

When it comes to the rules, think SPACE. 

S for Space, the most important rule!! Create a clear defined space for your work, whether it’s the corner of a room or the corner of your dining table.  (If working from home is going to become a more permanent arrangement, then definitely carve out a designated area.) But if it’s only during pandemic times and all you can do is one side of the dining table, that’s ok!

P for Pack and prep snacks and lunch. If you usually prepare these in advance, keep doing this! A long enough break to make lunch fresh is a great healthy choice and if you have the time, go for it!  But make sure you have your ingredients ready to go when lunch break hits so you’re not spending time searching and trying to come up with new things.  By having your meals and snacks prepped in advance, you also avoid over-snacking (because the kitchen is so close!!) and avoid spending more time on distracting food decisions during these breaks. 

A for Attire. Get dressed for work and get out of your pajamas!!! Some of you will say, “but this is the best part!?!”  If wearing pj’s is not how you dress for work, why would you do it now? Wearing comfortable clothing is certainly a perk of working from home and I encourage something more casual and comfortable, but stay away from your lounge clothes or pj’s.  The odd occasion of “rolling out of bed to your laptop” can be convenient at times, but don’t make a habit of it. 

C for Communicate boundaries.  Prep your partner or family of this new routine and what it looks like so you can support each other in keeping “in the zone” of focus.  Otherwise they might catch you while you’re only on a 5 min break and think they can borrow you for the next 30min. This is not ok! So communicate in advance what your schedule looks like and when you are available for questions. 

Except the bed.  Whatever you do, never work from bed! Unless you’ve mastered the art of working from home and you’ve tested this workspace, then this is a sure fire way to disrupt the “coming home” feeling of relaxing into your sanctuary and mixing the mental separation of work and home. Don’t do it, not even for a cute photo for the ‘gram!!!

There you have it, SPACE!

Space
Pack
Attire
Communicate
Except the bed

(That last one is a bit forced in… I know… but I’m a fan of turning things into acronyms to make them memorable!!)

What do you think? Was this helpful? What is the first rule you’re going to implement? Let me know in the comments below! I look forward to hearing from you!

THE GRAM

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